No Take-Out Menu Necessary BY THE AMERICAN INSTITUTE FOR CANCER RESEARCH

Forgo take-out tonight and create your own healthful version of Chinese restaurant fare without leaving home. This week’s colorful stir-fry cuts out the excess fat, sugar and sodium that typically characterize this dish and allows tender chicken and flavorful vegetables to take center stage.

 

Because this recipe features an assortment of mixed vegetables, it provides a broader spectrum of nutrients and phytochemicals than a single vegetable dish can offer. Phytochemicals, which function as a plant’s natural defense system, are responsible for the vegetables’ varied hues and may play a role in fighting disease. In fact, according to the latest landmark report on diet and cancer published by the American Institute for Cancer Research, the phytochemical lycopene, which is found most readily in tomatoes, probably offers protection against prostate cancer.

Serving this meal atop brown rice offers added nutritional value. A source of fiber and B-vitamins, brown rice is quickly becoming a whole-grain staple in kitchens across the country (although not nearly as popular as in Asia, where the word for rice is synonymous with food). Brown rice takes significantly longer to cook than white, but instant varieties are now available.
After making the dish for the first time, you can adjust the amount of vinegar and apricot preserves to create a custom balance between sweet and sour that suites your own taste. Those looking for a spicier dish can add red pepper flakes for an added kick.

 

Sweet and Sour Chicken with Brown Rice - Makes 4 servings.

• 2 cups cooked brown rice
• 1 Tbsp. low-sodium soy sauce
• 1/3 cup rice vinegar
• 2 Tbsp. cornstarch
• 1/4 cup apricot preserves
• 2 Tbsp. olive oil, divided
• 1 lb. boneless skinless chicken breasts, cut into bite-size pieces
• 4 tsp. minced ginger
• 4 cloves minced garlic
• 1 cup reduced-sodium chicken broth
• 6 cups frozen vegetable mixture
• 1 can of sliced water chestnuts, drained
• Pinch crushed red pepper flakes (optional)
• Salt and freshly ground pepper, to taste

Prepare rice according to package directions. Set aside. Whisk soy sauce, vinegar, cornstarch and apricot preserves in a small mixing bowl and set aside as well.

Heat 1 Tbsp. oil in large skillet over medium to high heat. Add chicken to skillet and cook undisturbed for 2 minutes. Continue cooking, stirring occasionally until starting to brown, about 2 additional minutes. Transfer chicken to a plate.

Add remaining 1 Tbsp. oil, ginger and garlic to the skillet and cook over medium-high heat, about 30 seconds. Add chicken broth and bring to a boil, stirring occasionally. Add frozen vegetables, reduce heat, cover and simmer under the vegetables are thawed, about 5 minutes. Do not overcook vegetables.

Return cooked chicken to the pan. Add water chestnuts. Whisk the reserved sauce and add to the skillet. Add a pinch of red pepper flakes, if desired. Simmer, stir occasionally until the sauce thickens and chicken is heated through. Transfer chicken to a serving platter. Season with salt and pepper. Serve.

Per serving: 490 calories, 9 g total fat (1.5 g saturated fat), 66 g carbohydrates,
33 g protein, 6 g dietary fiber, 470 mg sodium.

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